10 Tips to Avoid Diabetes Complications
Choose carbohydrates carefully
Diabetes doesn’t mean you have to cut carbs completely. Choose carbohydrates that break down slowly in the body, providing constant energy. Choose whole grains, beans, nuts, and fresh vegetables and fruits. Yes, you can eat fruit even if it is sweet. It’s about eating the right amounts of carbohydrates at each meal. A registered dietitian can help you figure out how much is right for you.
Lose weight if you need to
Start small. If you are overweight, losing just a few pounds can improve your body’s ability to use insulin. It will help lower blood sugar and improve blood pressure and blood fats. You will also have more energy. Ready? Try to burn more calories than you eat. For starters, try to eliminate excess fat, sugar, and calories from your diet.
Get enough sleep
Getting too much or too little sleep can increase your appetite and cravings for carbohydrate-rich foods. That can lead to weight gain, which increases the risk of complications, such as heart disease. So aim for seven to eight hours of sleep a night. If you have sleep apnea, treating it can improve your sleep and lower your blood sugar levels.
Stay Active: Exercise and Diabetes
Choose something you enjoy: walking, dancing, riding a bike, or just marching in place while talking on the phone. Do it half an hour a day; work up to that if necessary. Exercise can help you reduce cardiovascular risks, lower cholesterol and blood pressure levels, and help keep your weight down. Exercise also relieves stress and can help you reduce diabetes medications.
Check your blood sugar level daily
You know you’re supposed to check it out. And, in fact, controlling your blood glucose levels can help you avoid diabetes complications, such as nerve pain, or keep them from getting worse. Checking it out can also help you see how food and activity are affecting you, and if your treatment plan is working. Your doctor can help you set a target glucose level range. The closer you get to your goal, the better you’ll feel.
When you have diabetes, stress can cause your blood glucose levels to rise. Get rid of any physical or mental stress you can. Learn coping techniques for dealing with others. Relaxation techniques such as breathing exercises, yoga, and meditation can be especially effective if you have type 2 diabetes.
say no to salt
Reduce the salt in your diet. It can help lower blood pressure and protect the kidneys. Not salting the food on your plate may not be enough. Most of the salt in American diets comes from processed foods. Avoid convenience foods and use fresh ingredients when you can. Season with herbs and spices instead of salt when cooking.
Adults 51 and older and people with high blood pressure, diabetes, or chronic kidney disease should talk to their doctor about how much they should reduce their sodium intake. In general, people with diabetes should decrease to less than 2,300 mg per day, however, your doctor may recommend lower amounts.
Risk of heart disease and diabetes
Heart disease can be a serious complication of diabetes. Keep an eye on your risk by reviewing these ABCs:A1C level. This is a measure of your average blood sugar control over the past 2 to 3 months. You may need to have it checked two or more times a year. Talk to your doctor about setting a goal.Blood pressure. Target: below 140/80 mm Hg.
Cholesterol. Goal: LDL 100 mg/d or less; HDL greater than 40 mg/dl in men and greater than 50 in women; and triglycerides below 150 mg/dl.
Beware of bumps and bruises
Diabetes increases the risk of infection and slows healing, so treat even simple cuts and scrapes quickly. Properly clean your wound and use an antibiotic cream and a sterile bandage. See a doctor if you don’t get better in a few days. Check your feet every day for blisters, cuts, sores, redness, or swelling. Moisturize them to avoid cracks.
Break your smoking habit
People with diabetes who smoke are twice as likely to die prematurely as those who don’t. Quitting smoking helps the heart and lungs. It lowers blood pressure and the risk of stroke, heart attack, nerve damage, and kidney disease. Ask your doctor about help to quit tobacco.
Choose Superfoods, Don’t Oversize Them
There is no single diet for diabetes. But here are the basics to keep in mind: Enjoy superfoods like berries, sweet potatoes, fish with omega-3 fatty acids, and dark green leafy vegetables. Look at food labels and avoid saturated and trans fats. Instead, opt for mono and polyunsaturated fats like olive oil. A registered dietitian can give you personalized advice.
Set up doctor visits
Expect to see your doctor two to four times a year. If you use insulin or need help balancing your blood sugar levels, you may need to visit more often. Also get an annual physical and eye exam. You should be screened for eye, nerve, and kidney damage, and other complications. See a dentist twice a year. And be sure to tell all your health care providers that you have diabetes.
cooking pork chops cooking classes near me cooking class cooking professionally cooking channel cooking pork tenderloin cooking light cooking jobs near me cooking apron cooking acorn squash food network food delivery food near me open now food around me food sensitivity test food delivery services food allergy testing food delivery apps food and wine food desert food delivery services